Exercise & Movement

A well-rounded program of physical activities makes you more energetic, boosts your brain power, helps you handle stress, strengthens your immune system – and besides, it’s fun! Whether you’re a newbie or a pro, you’ll find something to excite you from our vast menu of activities and superb facilities.

Teen Services: Canyon Ranch welcomes guests ages 14-17 when accompanied by a parent or guardian. Please note that the accompanying parent or guardian must sign a consent form and book all services for guests under 18, and an adult must be present for most services. Ask your Program Advisor for details.

View the Teen Services Guide.

Advanced Training

This is the perfect service if you are training for a competition or event. Get custom advice from an exercise physiologist who will assess your training program, take you through appropriate exercises and give you precise, written instructions to take with you. We can help you improve at virtually any activity – sessions include:

  • Cardiovascular Training
  • Cycling
  • Distance Running
  • Distance Walking
  • Strength Training
  • Swimming
  • Triathlon

Note: Please dress for exercise

  • $140 for 50 minutes
Burdenko Land Exercise

Learn how to improve the six essential qualities of fitness: balance, coordination, flexibility, endurance, speed and strength. Individuals at beginning fitness levels benefit from improved coordination and balance while athletic-level individuals can hone efficient movement for performance. The rehabilitation aspect of the Burdenko method can be used to help recover from injuries or surgery – regaining function is the goal.

  • $140 for 50 minutes
Mind-Body Private Training

Would you like to establish a mind-body practice or enhance your current routine? Explore any of the following one-on-one sessions: 

Meditation – A mind-body trainer teaches and leads you through techniques to develop your ability to let go and be in the moment. In addition, you learn strategies for applying meditation to daily life.

Qi Gong – This gentle Chinese mind-body practice integrates physical movements, coordinated breathing and meditation. Your trainer will teach you a series of movements that restore and balance chi – the life force – and release unhealthy inner tension and stress. A great tool for daily life.

Tai Chi – This form of Chinese mind-body exercise builds unity of mind, body and breath through slow, controlled martial arts movements. Tai chi serves to heighten chi – the essence of your being.

Yoga – A skilled yoga teacher corrects or enhances your poses, provides tips on proper alignment, breathing and intention. A great way to perfect your practice whether you are a beginner, intermediate or advanced practitioner.

  • $125 for 50 minutes
Personal Training Session
Customize your personalized session with a Fitness professional based on the workout you want to enjoy. Choose from any of our classes or fitness activities to get your heart pumping.
Examples include:
  • Aquatic Training
  • Core Conditioning
  • Dance
  • Flexibility/Stretching
  • Strength Training
  • Swim Lessons
  • TRX® Suspension Training
  • Walking
Sessions can be booked individually, with a partner (semiprivate), or in small (3-5 people) and larger groups.
 

  • $125 for 50 minutes
Comprehensive Exercise Assessment

Get the type of evaluation and advice that professional athletes enjoy.

Part I – Begin with an extensive assessment of your fitness. Tests include a body composition analysis by skinfolds, flexibility testing, upper- and lower-body strength assessment, and a submaximal treadmill test to estimate aerobic capacity and determine your optimal target heart-rate training zone. 50 minutes.

Part II – An exercise physiologist reviews your test results with you and compares them to norms for your age. Together, you’ll develop an exercise prescription for improving your fitness in areas important to you. 50 minutes.

Note: We recommend that you book this service prior to arrival. This service is for apparently healthy people with no major risk factors for vascular or heart disease. Men over 45 and women over 55 need to speak with a Program Advisor about American College of Sports Medicine guidelines for taking this test. You may need to take a Cardiac Stress Test first with a physician. If you are an experienced exerciser or competitive athlete, you may want to explore ways to improve your peak performance by doing a Metabolic Exercise Assessment.

  • $280 for Parts I and II
Coordination & Balance Testing

Coordination, balance, reaction time and proprioception (your sense of where you are in space) are critical, but often overlooked, keys to physical performance, comfort and successful aging. Using state-of-the-art Monitored Rehab Systems (MRS) equipment, an exercise physiologist will assess these aspects of your physical functioning in fine detail and help you improve mind-body communication with a printed report of results and a customized training program for home or gym. Book optional follow-up training sessions on the equipment to progress even faster.

Note: Burdenko Water Exercise or Burdenko Land Exercise is an excellent follow-up to this service.

  • $180 for 50 minutes
Good Posture For Life

Your posture affects how you think and feel and how others perceive you. Good posture is an expression of intrinsic confidence and grace, and it prevents muscular tightness and pain. In this session, your posture and gait are assessed and you receive practical tips and simple movements to practice at home. Your movement therapist may use Pilates, Gyrotonic,® yoga and dance to find the right approach for you. The result: more comfort, less tension, deeper breathing, greater mental clarity and a new spring in your step.

  • $125 for 50 minutes
Gyrotonic Expansion System

The word Gyrotonic® is derived from the words “gyro” (meaning spiral or circle) and “tonic” (meaning toning or invigorating). The Gyrotonic method is a revolutionary system of exercise that unlocks the rejuvenating powers of the body. The Gyrotonic machine guides and supports the whole body through a series of spiraling and undulating movements designed to systematically open the joints, integrate the spine and strengthen the muscles. Using a set of universal organizing principles, complex full-body coordination becomes strong and natural. Gyrotonic exercises reawaken natural healthy movement patterns to rapidly improve posture, joint and muscle function, circulation, elimination of toxins, and energy level. The Gyrotonic method can be used by people of all ages and levels of fitness to heal and prevent injuries, improve sport performance, or in the spirit of joyfully exploring the vastness of human movement potential.

Individual Session – One-on-one attention is essential for beginners, people with special needs and those desiring in-depth, customized work.

  • $125 for 50 minutes
Gyrotonic Expansion System Duet
Share a session with a friend, partner, parent or child. Ideally, you should be at the same level.
 
  • $190 for 50 minutes
Muscle Function Assessment

Muscle strength and coordination differences between one side of the body and the other can significantly impact quality of life, future injury risk and athletic performance. This service is very valuable to individuals who are pre- or post-surgery, and for post-injury rehabilitation since it improves not only muscle strength, but also neurological communication between brain and muscle. An exercise physiologist will use our sophisticated suite of Monitored Rehab Systems (MRS) machines to objectively measure the performance of up to two muscle groups, comparing the strength and coordination of one side of your body to the other. You will be shown exercises and training on the MRS equipment in addition to exercises you can do at home. A full printout of test results and customized training program are included.

Note: Burdenko Water Exercise or Burdenko Land Exercise is an excellent follow-up to this service.

  • $180 for 50 minutes
Pilates

This famous mental and physical conditioning system uses specially designed equipment to strengthen and stretch the whole physique. It reshapes and aligns, builds true core strength (fast!), increases flexibility, improves posture and coordination and promotes a healthy, focused mind. Everyone from athletes to individuals with chronic pain or limitations can benefit from expert instruction in Pilates.

Individual Session – One-on-one attention, the traditional way to learn Pilates, is essential for beginners, people with special needs and those desiring in-depth, customized work.

  • $125 for 50 minutes
Pilates Matwork With Take-Home DVD

Want to do a Pilates mat workout at home? During this session you’ll receive customized instruction in the matwork exercises and a DVD to help you continue. Your workout is tailored to your fitness level.

  • $180 for 50 minutes
Pilates Reformer Clinics

Take your Pilates practice to a new level – or experience Pilates for the first time in an exciting group setting. Various clinics are offered throughout the week, focusing on beginning, intermediate or advanced practitioners, or even activities such as Jump Boards. Please call or stop by Program Advising for more information or to sign up.

  • $75 for 50 minutes
Prescription For Yoga

According to the principles of yoga therapy, illness, injury and stress indicate a need for greater balance in mind, body and spirit. These sessions help you find balance through pranayama (breathing practices), asanas (poses), meditation, mudras (hand gestures) and other classic techniques. Taking into consideration any physical limitations you may have, an instructor helps you formulate goals specific to your dosha (physical constitution). When you schedule this service, your Program Advisor will provide you with an ayurvedic assessment form for you to complete and bring to your first session.

Part I – During the first session, an instructor trained in yoga therapy will help you evaluate any postural imbalances, your stress and energy levels and lifestyle. Using classic evaluative techniques, including body-awareness scans and breath-awareness exercises, your instructor will guide you through a journey of self-discovery.

Part II – Your instructor selects, adapts and modifies the classic tools of yoga to facilitate a yoga session customized to your ayurvedic constitution and goals. Your session may include centering techniques, breathing practices, mudras, asanas, relaxation exercises and meditation techniques.

  • $250 for Parts I and II
Rx For Exercise
Whether you’re looking to begin a regular exercise program or you’re already active and want to increase fitness, strength or endurance, our experts can help. An exercise physiologist designs a take home program based on your goals, interests, time, physical limitations and facilities available. We’ll help you add fun and variety to your fitness regimen. Areas of focus include strength and flexibility, cardio risk factor reduction, target heart-rate determination, controlling blood pressure or diabetes, weight-training technique, safely beginning or re-starting a fitness program, and exercising with limited lung-function or cardiac problems.
 
  • $140 for 50 minutes
Specialized Needs Training

If you have a condition that limits you, this session with an exercise physiologist can help you safely become more active. Common concerns include diabetes, recovery from stroke, arthritis, circulation problems, neuromuscular disease, recovery from surgery, joint replacement, and balance and agility issues. Other possible topics include pre- or post-natal exercise, exercise for women at various stages of life and exercise for travel. Please dress for exercise.

  • $140 for 50 minutes
Target Heart-Rate Determination

Forget those charts in magazines – get an accurate, personalized determination of your target heart-rate and be sure that you’re making the most efficient use of your workout time. An exercise physiologist takes you through a submaximal exercise test that determines your target heart-rate zone, and, if you desire, target zones for interval training. The physiologist then incorporates this information into a customized exercise prescription.

  • $140 for 50 minutes